Yummy Yam Puree
Yams are starchy tuber vegetables of West African origin. The yam vegetable has a lot of ritualism and symbolism associated with itself, especially in Africa, Asia and Latin America.
Yam is a good source of energy and each 100 grams contain 118 calories. It is mainly composed of complex carbohydrates and soluble fiber. It is an excellent source of B complex vitamins like Vitamin B6, Vitamin B1, riboflavin, folic acid, pantothenic acid and niacin. It also contains a good amount of antioxidants and Vitamin C. It provides around 20% of the required Vitamin C in the body per 100 grams. It also contains small amounts of Vitamin A and beta carotene levels. It is a rich source of minerals like copper, potassium, iron, magnesium, calcium and phosphorus. 100 grams of yam provides 816 mg of Potassium (1).
Here is a couple of great reasons to consume this tuber vegetable when in season.
Yam is a great support for female endocrine system. Yam is particularly useful for menopausal women. It contains an enzyme that provides a natural alternative to hormonal replacement in women who have reached menopause. Wild yam is also known to support the female endocrine system. Its root has been traditionally used in conjunction with lactation. Vitamin B6 is an important supplement for Premenstrual Syndrome (PMS) in women, especially the depression that is triggered by it (2).
It is a low glycemic indexed food. Diabetics can eat yam without worrying about the rise in blood sugar level. Glycemic index of a food reflects the food’s effects on a person’s blood glucose level. Fast glucose absorption is not desirable, so yam raises the blood sugar level slowly as compared to simple sugars and is therefore highly recommended as a low glycemic index healthy food (3).
- 6 garnet yams medium sweet potatoes cut into 1" pieces
- 1 13.5 oz coconut milk check my coconut milk recipe
- 1 1/2 cup unsweetened almond milk
- pinch real salt
- 1/2 tsp vanilla extract
- 1/2 tsp cinnamon
Steam yams until fork tender (about 20 minutes). Drain yams. Place in a large bowl. Add coconut milk, almond milk, salt, vanilla, and cinnamon.
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All BareFood recipes are Corn Free, Soy Free, Wheat Free, Pork Free, Agave Free, Refined Sugar Free, Peanut Free, GMO Free, & Gluten Free. Promoting only organic ingredients, pastured raised/grass-fed/grass-finished meat and poultry, pasture raised organic dairy and eggs, healthy unrefined fats/oils.
